The best pre-workout supplements, while rich with energy, can sometimes come with annoying side effects, including overstimulation and the all-too-common skin tingles caused by high doses of beta-alanine. (1) 4 Gauge Natural Pre-Workout distinguishes itself by forgoing this paresthesia-causing ingredient, allowing you to stay charged up for training without unwanted sensations. Plus, the formulation includes key additions, such as coconut water powder to aid with hydration stores during workout sessions.
This natural pre-workout from 4 Gauge can be a good option for caffeine-sensitive athletes looking to keep their consumption closer to that of a standard cup of coffee. (2) Plus, the taste is a nice blend of tart and sweet — a true treat prior to hard-nosed training. In this 4 Gauge Natural Pre-Workout review, we’ll dive deep into this powder’s full makeup and analyze its real-world qualities including solubility, taste, and (of course) price. For further information on how we test products for BarBend content, be sure to read the BarBend supplement testing methodology page.
With 6 grams of citrulline malate and 1 gram of creatine, 4 Gauge Pre-Workout is more than just a caffeine boost. Its formula also contains no artificial flavors or sweeteners.
Medical disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.
Main Takeaways
- This natural pre-workout is free of artificial sweeteners, dyes, or flavors, and contains no wheat, gluten, dairy, or soy.
- 4 Gauge Natural Pre-Workout features 150 milligrams of caffeine per serving, which may be too low of a dose for some caffeine-craving athletes.
- This pre-workout powder mixes easily in any shaker bottle with no residue or clumps.
4 Gauge Natural Pre-Workout Specs
| Price Per Serving | Starting at $1.29 |
| Caffeine Per Serving | 150mg |
| Key Ingredients | L-citrulline dl-malate, creatine, acetyl l-carnitine HCl, caffeine anhydrous, l-theanine, rhodiola rosea, vitamin B12, red beetroot, coconut water |
| Sweeteners Used | Stevia |
| Available Flavors | Frozen Lemonade, Fruit Blast, Piña Colada |
| Third-Party Testing | None |
Identifying 4 Gauge from some of the best natural pre-workouts is a breeze thanks to the shotgun shell packaging containing 30 servings per canister. This equates to a cost per serving beginning at $1.29, depending on where you ultimately purchase this supplement. Regardless of your retailer, we’ve yet to see 4 Gauge offered at a price beyond the $1 to $3 range we often see in high-quality pre-workout supplements.
4 Gauge is a natural pre-workout, as the formulation is free of artificial flavors and artificial sweeteners as well as any wheat, gluten, dairy, or soy. Rather, the makeup uses stevia as a sweetening agent along with natural flavors to create its palate-pleasing profile. This could be good for those seeking supplements with a more organic formulation, but we do note that stevia has been linked to GI distress in certain individuals. (3) Be sure to take your personal sensitivities into question before opting for products featuring this natural sweetening agent.
In terms of the caffeine content, 4 Gauge Natural Pre-Workout delivers 150 milligrams per single-scoop serving. For reference, that’s on par with your standard cup of Folgers Classic Roast, which features between 120 and 160 milligrams per serving. (2) “I’m a fan of keeping things in moderation,” notes Chelsea Rae Bourgeois, registered dietitian nutritionist and our expert reviewer.
“This pre-workout isn’t far from my normal cup of morning Joe, which is often enough to get me energized for the task at hand,” Bourgeois adds. “Anything more and you could be running into overstimulation issues which may be a detriment to your in-gym performance.”
This moderate caffeine count can be helpful when trying to keep your caffeine intake at or below the FDA recommendation of 400 milligrams daily, but it may be too little of a jolt for more tolerant athletes. (4) If you’re really trying to supersize your stimulant consumption, we recommend looking at some of the strongest pre-workouts that can often deliver up to 300 milligrams of go juice per serving.
Additionally, 4 Gauge Natural Pre-workout forgoes the inclusion of a popular pre-workout ingredient — beta-alanine. This non-essential amino acid is a popular component in pre-workout products thanks to its influence on exercise performance in terms of delaying fatigue and improving endurance. (5) However, beta-alanine consumption is often paired with paresthesia, a tingling sensation you feel across your skin.
While this experience is harmless to athletes, according to studies, and some individuals even welcome the sensation as a mental marker before a training session, it can be an annoyance. (6) If you’re looking for some of the best pre-workouts without beta-alanine, 4 Gauge Natural Pre-Workout should be on your shopping list.
Bourgeois also says the formulation is appealing thanks to its inclusion of compounds supporting other training needs, such as creatine monohydrate for muscle growth and recovery, rhodiola rosea for mental focus, and coconut water powder for hydration. (7)(8)(9)
That said, some of the ingredients are underdosed, meaning you may not reap the full benefits of each component from this pre-workout alone. For example, the creatine monohydrate in 4 Gauge Natural Pre-Workout is dosed at 1 gram per serving — a much lower count than the recommended daily allowance of 3 to 5 grams you’ll often find in the best creatine supplements. (7)
Lastly, 4 Gauge Natural Pre-Workout is available in three flavors: Frozen Lemonade, Piña Colada, and Fruit Blast. This does give some variety to athletes that may want to mix up tastes now and again, but there are other pre-workouts out there offering larger flavor rosters.
Who Should Use / Who Shouldn’t Use 4 Gauge Natural Pre-Workout
Like the best protein powders, not every pre-workout formulation is right for every individual — 4 Gauge Natural Pre-Workout included. Below are a few groups we feel could benefit from this natural sports nutrition supplement, as well as a handful of camps that may be better served with a different pre-workout variety.
Recommended for:
- Athletes looking for a moderate serving of caffeine to better promote energy levels without fear of overstimulation
- Individuals needing a pre-workout composed of natural ingredients and free of artificial flavors or sweetening agents
- Those looking for a beta-alanine-free formulation to help avoid unwanted skin tingles
Not Recommended for:
- Caffeine-tolerant individuals seeking a pre-workout with more than 150 milligrams per serving
- Athletes wanting a creatine dosage aligned with the recommended daily allowance for optimal muscle mass
- Individuals looking for a pump-centric pre-workout that promotes heightened vasodilation and blood flow
Our Experience Using 4 Gauge Natural Pre-Workout
We’ve tested over 100 different pre-workouts over the years, tackling every subcategory from beginner-friendly pre-workouts to the best pre-workouts for weight loss. In analyzing 4 Gauge Natural Pre-Workout, we borrowed tactics from these previous experiences to examine key factors including taste, formulation, and solubility, among others. We then rated the findings on a scale of 1 (lowest) to 5 (highest) to make them more digestible for athletes trying to decipher just how influential this 4 Gauge offering could be on their physical performance.
Ingredients and Formulation
One of the main perks with 4 Gauge Natural is the transparent label. Every ingredient is listed with its included serving size and there are no proprietary blends to decipher. “I also appreciate the inclusion of other compounds beyond just caffeine,” notes BarBend expert Chelsea Rae Bourgeois, who rates the formulation at 4 out of 5. “You have coconut water powder for hydration, and I do like that 4 Gauge throws a hint of creatine monohydrate into the mix to support muscle recovery even if it isn’t aligned with the RDA between 3 and 5 grams.” (7) If you want a higher creatine level, you might want to opt for one of the best pre-workouts with creatine, which tend to have those clinically dosed ranges.
As far as the caffeine is concerned, you get 150 milligrams per scoop with this powder. For my needs as a more caffeine-tolerant individual, I do wish there was some added oomph behind the formulation. That said, I do feel as if my energy levels are heightened post-consumption, and I wouldn’t mind this subtle nudge in certain situations like evening workouts where I don’t want to stay wired long into the night. Plus, the 150-milligram serving is more easily added to your daily caffeine counts than other high-stim pre-workout powders on the market.
While the formulation itself is impressive, we do note that some ingredients are underdosed. We’ve already talked about the single gram of creatine monohydrate, but the 6 grams of l-citrulline dl-malate is also lacking when compared to its recommended serving. This nitric oxide booster can help improve blood flow and vasodilation leading to skin-ripping muscle pumps and that “swole” feeling you get during training. (10)
Studies recommend an acute dosage of 8 grams daily, meaning you’re not getting the most efficient counts with 4 Gauge Natural Pre-Workout. (10) In the real world, I can attest to this lack of a pump from the underserved dosage. Granted, I feel a bit of fullness in my muscles during sessions, but I don’t get the definition or visual vascularity that I do with other pre-workout supplements. If you’re looking for this sensation, I’d recommend opting for some of the best pump pre-workouts with more refined nitric oxide-boosting ingredients.
Taste
In my opinion, a pre-workout cannot be the workout enhancer you’re after if it doesn’t taste good. Thankfully, 4 Gauge Natural Pre-Workout has an appealing flavor profile that sits between sweet and sour. I sampled the Frozen Lemonade variety and equate the experience to enjoying an Italian ice on a sunny summer day. You don’t get a rush of sugar — which I attribute to the lack of artificial sweeteners — and the tartness of the lemon comes through just enough to give each sip a bit of bite.
I rate the taste at 4.5 out of 5, too, because you can easily mix this powder with other (unflavored) supplements to create a stacked pre-workout concoction without fear of losing the original flavor. For example, I had no qualms when blending this pre-workout alongside a dose of creatine powder or the best BCAA supplements in my cupboard. The Frozen Lemonade taste was strong enough to remain present amongst additional unflavored powders.
Solubility
With some pre-workouts, it’s impossible to get the entire serving dissolved and mixed properly with even the best shaker bottle. You’re either left with residue at the bottom of your cup or presented with a slew of “floaties” contaminating your otherwise enjoyable gulps.
4 Gauge Natural Pre-Workout proved to hold none of those qualities, and I’m pleased with the solubility at play. Mixing this powder takes minimal effort, and the consistency is smooth without any sense of grit or chalkiness. Overall, I score the mixability at a perfect 5 out of 5.
Price Per Serving
This natural pre-workout is available on multiple retail sites, but the best prices we’ve been able to locate have been on Amazon with costs starting at $1.29. This price per serving does place 4 Gauge Natural Pre-Workout near the median of the $1 to $3 range we’ve found with other pre-workouts, so we rate the supplement at a conservative 3 out of 5 for the category.
While 4 Gauge Natural is certainly affordable, some of the best cheap pre-workouts carry costs below $1 per serving. If you’re looking for the best budget-minded options on the market, we recommend opting for one of these cheaper powders.
Third-Party Testing
When looking for high-quality pre-workouts to fuel your next round of reps and sets, Amy Goodson, MS, RD, CSSD, LD, tells BarBend, “Opt for products that are third-party tested for quality, potency, and purity, ensuring they are free from banned substances and contaminants. Reputable certifications include NSF Certified for Sport and Informed Choice.” While there’s plenty of transparency across the ingredients list of this natural pre-workout, 4 Gauge does not carry third-party certification, resulting in a rating of 2 out of 5 for the category.
A good example of third-party testing in pre-workouts can be seen in Transparent Labs BULK — one of our favorite pre-workout supplements at the moment. Not only does the brand market its Informed Choice certification online, but the container is stamped with the independent agency’s seal of approval for easier identification during shopping endeavors. If you’re in need of a third-party-accredited supplement, be sure to keep an eye out for these marks and labels.
What to Consider Before Buying 4 Gauge Natural Pre-Workout
Whether looking for a proper formulation to add to your bodybuilding supplement stack or just perusing for a powder that can deliver a clean, quick jolt of energy and focus before training, there are multiple factors to consider when looking to purchase a pre-workout supplement. Below are just a few categories we recommend thinking through before finalizing your cart.
- Key Ingredients: It can always be helpful to screen your pre-workout’s ingredients list prior to purchase. Regardless if you’re looking solely at caffeine dosages or scanning for the inclusion of the best natural pre-workout ingredients, always ensure that compounds are served in accordance with their recommended daily allowances.
- Stimulant Tolerance: The Food and Drug Administration recommends adults keep their daily caffeine intake at or below 400 milligrams daily. (4) Make sure your pre-workout of choice aligns with this suggestion in relation to your other caffeine consumption throughout the day. Additionally, think about your personal sensitivities to caffeine and whether you need a heightened dose to get your engine running.
- Fitness Goals: You should also think about whether you truly need a pre-workout supplement to fuel your training habits. Claudia Hleap-Knight, RD, CDCES tells BarBend, “The biggest misconception is that pre-workout is necessary. I think whether pre-workout is necessary depends on the individual, their fitness goals, the time of day that they’re exercising, their tolerance to caffeine, and the duration and intensity of their exercise.”
- Available Flavors: There’s no sense in purchasing a pre-workout if you don’t believe you’ll enjoy the flavor. Take a look at the available taste options and confirm that there’s one that sounds appealing to your taste buds. It can also be wise to opt for a pre-workout with multiple available flavors, as this can help you defend against flavor fatigue down the road.
- Price Per Serving: Always ensure that your budget can afford your supplement expenses. Since pre-workouts can vary in terms of servings per container, it can be more efficient to compare products based on cost per serving. Divide the total price by the amount of servings offered and see if that metric fits neatly within your daily and monthly finances.
[Related: Ultimate Guide to Pre-Workouts]
4 Gauge Natural Pre-Workout Vs. Competitors
It doesn’t take much browsing to see that 4 Gauge Natural Pre-Workout isn’t the only option available to athletes. Rather than having tabs upon tabs open to try and compare different pre-workouts, we’ve created this helpful chart below to give you a side-by-side glimpse at two other formulations we feel match up well to 4 Gauge — Jacked Factory Pump Surge and Performance Lab Pre Lab Pro.
| 4 Gauge Natural Pre-Workout | Jacked Factory Pump Surge | Performance Lab Pre Lab Pro | |
| Price Per Serving | Starting at $1.29 | Starting at $1 | $2.95 |
| Caffeine Per Serving | 150mg | 0mg | 80mg |
| Key Ingredients | L-citrulline dl-malate, creatine, acetyl l-carnitine HCl, caffeine anhydrous, l-theanine, rhodiola rosea, vitamin B12, red beetroot, coconut water | L-citrulline, betaine anhydrous, GlycerSize™, l-tyrosine, AstraGin®, huperzine A | Vitamin D3, riboflavin, vitamin B6, folate, vitamin B12, potassium, iron, sodium, natural caffeine, l-theanine, l-tyrosine, Setria® Performance Blend, red beet powder, Himalayan pink salt |
| Sweeteners Used | Stevia | Sucralose | Monk fruit extract, stevia leaf extract, erythritol |
| Available Flavors | Frozen Lemonade, Fruit Blast, Piña Colada | Blue Raspberry, Cherry Limeade, Strawberry Lemonade, Watermelon | Natural Berry |
| Third-Party Testing | None | None | Informed Sport |
If you’re looking for a pump-inducing pre-workout to give you that full feeling in between reps, Jacked Factory Pump Surge could be the answer. This pre-workout features an optimal dosage of l-citrulline for improved blood flow, and there are more available flavors that can appeal to a wider audience. (10) While the price per serving is lower than 4 Gauge Natural Pre-Workout, we’d still recommend the shotgun shell container for those looking for boosted energy — 4 Gauge contains 150 milligrams of caffeine whereas Jacked Factory has none.
[Related: Jacked Factory Discount Code]
Pre Lab Pro from Performance Lab also features a modest caffeine dosage of 80 milligrams, and the formulation includes helpful nootropics for boosted mental performance and in-gym focus. This formulation also uses natural sweeteners such as monk fruit extract, stevia leaf extract, and erythritol to create its enjoyable taste. However, 4 Gauge remains a better budget option as Pre Lab Pro carries a heightened $2.95 cost per serving.
Places to Buy 4 Gauge Natural Pre-Workout
4 Gauge Natural Pre-Workout is available online from multiple retailers including the brand itself. While 4 Gauge offers this pre-workout in bulk orders — what the brand calls “Ammo Crates” — we’ve found the lowest cost per serving metrics on Amazon. Do some research of your own, though, to ensure you’re getting the best price possible for this natural pre-workout option.
Customer Experience and Brand Reputation
As a brand, 4 Gauge prides itself on creating natural sports nutrition supplements without any gimmicks. The brand currently offers a pre-workout supplement and a creatine monohydrate powder, although the 4 Gauge website only has Natural Pre-Workout listed for sale at the moment. To reach the brand with any inquiries, text or call 801-600-3468.
In terms of online testimonials, 4 Gauge Natural Pre-Workout has earned above-average remarks from customers. For example, the Frozen Lemonade variety currently boasts a 3.8 out of 5 rating on Amazon based on 67 customer reviews. “It’s made a really big difference in my experience and performance! I just feel steadier and less depleted afterwards,” says one positive response.
Our Final Verdict on 4 Gauge Natural Pre-Workout
Given its more modest caffeine dosage, approachable price point, and transparent ingredients list, 4 Gauge Natural Pre-Workout finds company amongst the best pre-workouts for beginners. While those preferring high-stim pre-workouts may want to opt for a different formulation, this easy-sipping, smooth-mixing powder can be a good starting point for athletes just getting their feet wet with pre-workout supplementation.
Regardless of your experience with pre-workout supplements, it’s always wise to look at the ingredients list prior to purchase to ensure dosages are in alignment with recommended daily dosages. Third-party testing can also be a nice credential to seek, too, especially for strength athletes needing to abide by strict regulations. Use these tips, choose a palatable flavor option, and load up for your next promising workout.
4 Gauge Natural Pre-Workout FAQs
How much caffeine is in 4 Gauge Natural Pre-Workout?
This natural pre-workout from 4 Gauge features 150 milligrams of caffeine per single-scoop serving.
How much does 4 Gauge Natural Pre-Workout cost?
4 Gauge Natural Pre-Workout is available on Amazon with costs per serving starting at $1.29. You can also find this pre-workout supplement on other retail sites, including the brand’s own digital shop, but we’ve found the lowest prices on Amazon.
Do natural pre-workouts work?
Yes, natural pre-workout supplements can be just as effective as other formulations containing artificial ingredients. The main points of concern, though, is ensuring that included ingredients are dosed according to their recommended daily allowances and that your body isn’t sensitive or averse to their presence in a blend. If you’re curious or need additional guidance on which pre-workout to choose, it can be helpful to speak to your personal healthcare professional prior to purchase.
Does 4 Gauge Natural Pre-Workout have creatine?
Yes, 4 Gauge Natural Pre-Workout contains 1 gram of creatine monohydrate per serving. That said, this dosage is below the recommended daily intake between 3 and 5 grams, so you may need to supplement with other creatine-containing products if you want to maximize the potential effects of creatine. (7)
References
- Bellinger, P. M., & Minahan, C. L. (2015). Performance effects of acute β‐alanine induced paresthesia in competitive cyclists. European Journal of Sport Science, 16(1), 88–95. https://pubmed.ncbi.nlm.nih.gov/25636080/
- Caffeine chart. Center for Science in the Public Interest. (2024, June 20). https://www.cspinet.org/caffeine-chart
- Kasti, A., Nikolaki, M., Synodinou, K., Katsas, K., Petsis, K., Lambrinou, S., Pyrousis, I., & Triantafyllou, K. (2022). The effects of stevia consumption on gut bacteria: Friend or foe? Microorganisms, 10(4), 744. https://pmc.ncbi.nlm.nih.gov/articles/PMC9028423/
- Commissioner, O. of the. (n.d.). Spilling the beans: How much caffeine is too much?. U.S. Food and Drug Administration. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
- Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International Society of Sports Nutrition Position Stand: Beta-alanine. Journal of the International Society of Sports Nutrition, 12(1). https://pmc.ncbi.nlm.nih.gov/articles/PMC4501114/
- Beran, R. G. (2015, March). Paraesthesia and peripheral neuropathy. Australian Family Physician. https://www.racgp.org.au/afp/2015/march/paraesthesia-and-peripheral-neuropathy/
- Antonio, J., Candow, D. G., Forbes, S. C., Gualano, B., Jagim, A. R., Kreider, R. B., Rawson, E. S., Smith-Ryan, A. E., VanDusseldorp, T. A., Willoughby, D. S., & Ziegenfuss, T. N. (2021). Common questions and misconceptions about creatine supplementation: What does the scientific evidence really show? Journal of the International Society of Sports Nutrition, 18(1). https://pubmed.ncbi.nlm.nih.gov/33557850/
- Ivanova Stojcheva, E., & Quintela, J. C. (2022). The effectiveness of rhodiola rosea L. preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions—encouraging clinical evidence. Molecules, 27(12), 3902. https://pubmed.ncbi.nlm.nih.gov/35745023/
- O’Brien, B. J., Bell, L. R., Hennessy, D., Denham, J., & Paton, C. D. (2023). Coconut water: A sports drink alternative? Sports, 11(9), 183. https://pubmed.ncbi.nlm.nih.gov/37755860/
- Gough, L. A., Sparks, S. A., McNaughton, L. R., Higgins, M. F., Newbury, J. W., Trexler, E., Faghy, M. A., & Bridge, C. A. (2021). A critical review of Citrulline Malate Supplementation and Exercise Performance. European Journal of Applied Physiology, 121(12), 3283–3295. https://pmc.ncbi.nlm.nih.gov/articles/PMC8571142/
